WOD / Blog
27 December 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
26 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep. WOD: 4 Rounds (2 Minutes Work/2 Minutes Rest) 20 Hang Power Snatch (115/75)(75/55) Max Effort Burpees with Remaining Time *Round 2: 15 HPS *Round 3: 10 HPS *Round 4: 5 HPS Stimulus/Focus: The HPS will decrease reps […]
24 December 2025
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Christmas Eve AMRAP Complete 24 reps of each of the following movements as many times as possible in 35 minutes. One partner works, one partner rests. C: Chest to Bar Pull Ups H: Hang Power Cleans (95/65) R: Ring Dips I: Inverted Burpees S: Snatches (95/65) T: […]
23 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Tempo Floor Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 50% and get AHAP. Maintain 5 seconds down and 5 seconds up on each rep. Increase weight each round. Lift on a 2-minute clock. WOD: 4 RFT (20 Minute Time Cap) 400 Meter Run 10 Single-Arm […]
22 December 2025
Warm-Up: Coach’s Choice Strength/Skill: Thruster 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 21-18-15-12-9-6-3 Thruster (75/55)(55/35) 3-6-9-12-15-18-21 Wall Balls (20/14)(14/10) Stimulus/Focus: This opposing ladder has very similar movements. Complete the smaller rounds unbroken […]